How To Reduce Face Fat: 3 Tips To Follow

While losing weight in itself is a struggle for many, losing face fat is an even bigger battle. So many people manage shedding off some extra kilos, but alas, the chubby cheeks refuse to bow down and exit. Here's the thing - if you've lost weight in an unhealthy fashion (read: by starving or going on a crash diet), chances are that you've lost more muscle than fat. So just by losing weight on the scale, it doesn't mean that you've actually lost much fat. Spot reduction, or reducing fat from a specific place doesn't happen unless you lose fat overall. So in order to lose the extra fat from your face, you will have to put in the effort required to lose fat and not just weight, overall.

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Here are a few things you can do to reduce fat from your body and get healthier.

1. Create a healthy calorie deficit

A caloric deficit is simply the number of calories you take in, minus the number of calories you burn. In order to shed weight and lose fat everywhere, including your face, you have to be in a calorie deficit. If you're trying to lose weight, you want this to be a negative number - therefore, a "deficit". So if you eat 1500 calories and you burn 2000, you've created a 500 calorie deficit that day.

Start by calculating and taking note of every single thing you eat - and being aware and adding the number of calories each product contains. Even if you find it hard to count your macros everyday, clean up your diet and try and cut out highly processed and packaged foods. Cut down on excessive snacking and on second portions when you really don't need them.

2. Add some strength training to your routine

While it's true that cardiovascular activity will help burn more stored fat, a body with higher muscle percentage acts more efficiently. The more strength and weight training you add to your routine, the more muscle you are likely to build and strengthen.

The afterburn from strength work lasts longer than the afterburn from cardio. The "afterburn effect" refers to the excess post-exercise oxygen consumption or simply, EPOC. After a high-intensity workout, your body needs to take in oxygen at a higher rate to cool down, repair, and return to its resting state. This requires the body and metabolism to work harder and at a higher rate, so it continues to burn calories.

3. Don't skip cardio

Yes, muscle development is an important aspect of sustained fat loss; but cardio is an equally important tool when you're trying to shed off excess weight. Make sure to include cardio in your routine at least 2-3 times a week. Choose something you enjoy - whether it's going for a run, cycling, swimming, dance - but don't skip out on cardio.